Eat more soluble fiber. Aim for at least 10-25 grams daily from foods like oats, barley, apples, and beans. This helps bind cholesterol in your digestive tract, preventing its absorption.
Increase your intake of omega-3 fatty acids. Salmon, tuna, and flaxseeds are excellent sources. Aim for at least two servings of fatty fish per week.
Choose lean protein sources. Opt for chicken breast, fish, beans, and lentils over red meat. Limit processed meats.
Reduce saturated and trans fats. These fats raise LDL cholesterol. Read food labels carefully and avoid foods high in these fats.
Limit added sugars. Sugary drinks and desserts significantly impact cholesterol levels. Cut back on these items.
Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Include strength training exercises twice a week.
Maintain a healthy weight. Losing even a small amount of weight can significantly improve your cholesterol levels. Consult a doctor or nutritionist for personalized guidance.
Quit smoking. Smoking damages blood vessels and worsens cholesterol levels. Consider seeking support for quitting.
Manage stress. High stress levels can affect cholesterol. Incorporate stress-reducing techniques like yoga or meditation into your routine.
Monitor your cholesterol regularly. Discuss your results with your doctor to ensure you’re on track and to adjust your plan as needed.
